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bigger stronger faster with the help of 5/3/1

thanks dmax. but yeah i gotta get it out a bit. I've been doing my lillys and incline a bit wider.. I'ma bit narrow cause I got strong triceps and no chest lol. but thats the next thing on my list as far as bench form goes.
 
If you're ramming it off your chest and struggling at lockout, then DMax is right, wider is the way to go. Nice work in here! Still gettin SKRONG.
 
herderdude said:
If you're ramming it off your chest and struggling at lockout, then DMax is right, wider is the way to go. Nice work in here! Still gettin SKRONG.
Click to expand...

Thanks for the heads up. Yeah my speed off the chest is pretty good, but half way up I lose it. And I'm trying man!
 
Dam I'm sore today! woke up weighed 203, probably won't be back in the gym till weds. lats, glutes, legs all feeling pretty fried.
 
Cycle 12 week 3 day C

Warm-up
General stretching
Foam rolling IT bands

Deadlift
Warm-ups - 135x5 225x5 275x3
Work sets - 320x5 365x3 405x2 (pr)

Invalid Link Removed (work sets)

SSB squats
135x5 185x5
+ pause
225x3x3

SSB good mornings
155x3x8

3 rounds of
Leg press - 3pps x12
Straight leg raises - 12
Back ext - 12

Notes
Deads moved pretty good today, 365s were all quick. 405 wasn't bad, coulda probably gutted out one more if I had too. Thought about hitting a heavy single today. SSB work really destroyed me, after 3 sets of good mornings I was pretty worn down.
 
Congrats man! Love the energy after making that pull. Doing reps with 405 is a huge milestone IMO as it makes confidence for working with that weight 10 times better. At least it did for me! Haha

Awesome work, and SSB are murder haha. Eat up man!
 
Thanks guys! And yeah I always get so pumped when I pull something heavy!! haha. It really does help me realize that I have more strength in me, the 405 single I pulled sometime ago was real slow, and pulled with real high hips.
 
Cycle 12 week 3 day D

warm-ups
shoulder mobility
band work
lat warm up

over head press
warm-ups -barx2x10 115x5
work sets - 135x5 155x3 175x2 145x7,5

JM press
135x8 155x8 185x5,5 135x12

super setted with pull ups
5x8

chestsupported db rows
55x2x12

hammer curls
20x 20,15

notes
pretty good workout today, pretty good volume on over head press, reps at 145 were surprising easy after working up to 175. took a bit of a wider grip on JMs and it felt kinda weird, felt stronger but didn't feel it in the triceps like i usually do.
 
Cycle 12 week 4 day A

warm-ups
general stretching

SSB speed squats (just SBD sleeves no belt)
135x5, 185x3, 225x3,3,3 275x2x1

pause deads
135x5 185x3 225x3,3,3 275x2x1

couple cleans, snatches, RDLs with 135

notes
I needed a deload. wanted to keep weights moderate and just lower volume. So figured some low volume speed work would be good, everything was real fast.I was able to float 275 on deads too, found out if i externally rotate my hands (like bench press) that it helps a lot with tightness and getting my shoulders back more.
 
its the only thing my gym has going in its favor.. well besides being almost empty at all times haha, which can be a bad thing too. I'm surprised your gym doesn't have one, with all the strong lifters there..
 
The monolift and bench are owned by Jayson himself and the crew puts in money for bars. We put money in for one just waiting for a good deal and opportunity to pick it up is all so someday
 
Nice work capo! Yeah - I'm jealous of everyone's SSB too - one of these days my cash flow & elite's sale will line up. & floating 275 - nice!
 
It's nice to have.. There's many things I would buy before it though. I wish I had a prowler and some heavier kettle bells. Maybe a ghr or reverse hyper machine.
 
Cycle 12 week 4 day B

warm-ups
thoracic mobility
shoulder mobility
stretching

speed bench
135x5 185x3,3 205x2,2 225x1,1

pendlay rows
135x8 185x6,6

super set with
incline db bench
65x8,10,12

rope push down - 130x12
face pull- 130x12
db curl - 25x12

notes
felt pretty good today. bench reps were moving real fast, got really tight.. singles at 225 are so easy any more, its almost surprising. i used to barely grind that out for a single..
 
Cycle 12 week 4 day C

warm-ups
general stretching
hip mobility

speed deads
135x5 225x3,3 275x2,2 315x1,1

narrow stance pause squats
135x5 185x5,5 225x5,5

back ext and hanging straight leg raises

notes
315 was a little too much for speed work today i think.. everything else was pretty easy. still thinking about what I'm going to do next cycle. might just reset OHP and keep everything else as is.
 
Felt different for sure I was pretty much shoulder width. I figured it is closer to my deadlift width so closer to working the same muscles.. Bro science probably haha.
 
Cycle 12 week 4 day D

warm-up
banded shoulder work
lat warm-up
broomstick work

over head press
barx10 95x5 115x5
135x3x6

alternating HS iso lat pull downs
1pps x 10 1.5 ppsx10 2ppsx10 2.5 ppsx10

3 rounds of
CG incline bench 135x8
EZ bar curl 70x8
light band face pull x10

notes
pretty good workout today. everything was pretty easy. shoulder didnt feel great at first on overhead press, like a little knot in the back of my shoulder. it got better as the workout when on though. just focused on form there. did some machine work for lats to give pull ups a break.. might just keep those going for a couple cycles they felt pretty good.
 
Cycle 13 week 1 day A

Warm-ups
General stretching
Hip mobility (very little)

Squats
Warm-ups - barx10 135x5 185x5 225x5
Work sets - 275x5 290x5 310x6 (PR)
pause - 275x3

Pause deads
135x6 185x2x6 225x5 275x3

Barbell lunges
Bar x3x10

Leg ext - 130x15
Leg curl - 90x15

Notes
Pretty good workout today. Got an extra rep on 310 from last time, it was kind of a grind though. My stance on 310 wasn't the best I was kind of narrow. By wendlers formula it gives me a 371 lb max, I'd take that. That would give me almost a 100 lb gain from this time last year. Pause deads were nice and explosive, really focus on trying to float the weight and getting in a nice position at the knees to throw the hips and lock out.
 
The jester strikes again!

Glutes and hams are already feeling that workout. Can't wait to wake up to some wonderful doms! Woohoo.
 
Cycle 13 week 1 day B

warm-ups
thoracic mobility
first rib work
banded shoulder warm-up
stretching

bench press
warm-ups - barx10 95x5 135x5
work sets - 195x5 205x5 220x8 (PR)
max legal grip - 185x5

incline bench
135x5x8 (last 3 sets were lilly style, ring finger on rings)

super set with

pendlay rows
135x8 185x5,5 205x5,5

incline DB flies
25x12,12,15

super set with

BB rows
155x3x10

notes
amazing workout today.. took out my bench grip a bit like you guys recommended and hit a pretty good rep PR on 220 up to 8 reps from prev PR of 5 reps!! I used a different bar today, the rings aren't really pronounced at all on it, but i stayed around pinky/ring finger on the rings. felt really strong at that width. 205 on pendlays was kind of rough. just trying to keep building my back and chest up, i think my arms/shoulders are where they need to be to bench 275, but still need some chest mass. 220x8 calcs to an est 1rm of 278 i dont think I'm quite there yet, I'm scheduled for 245 on 5/3/1 week, if i can triple there that would be huge, especially for confidence which i think is 80% of hitting a PR single.
 
Excellent work capo u got that triple next no problem. U guys keep saying how my bench is flying up but man 220×8 I bet I couldn't do that keep it up
 
Thanks guys.. I dunno about that Dmax, the rep range that you work in is a bit more narrow then mine bench wise. Ive always been a strong rep guy tbh, which shows that technique wise I've historically been bad. As that improves I think my 1rm will continue to increase with my 3rm, 5rm, etc. 6 months ago my 5/3/1 day consisted of hitting 215x5 and 225 for two doubles, made so much progress since then, and I've only gained maybe 10 lbs of body weight.
 
My chest is probably the most sore it's been in the past year... Jeez. Back in the gym tomorrow for deadlifts.
 
Cycle 13 week 1 day C

warm-ups
general stretching
TKE

deads
warm-ups - 135x5 (paused) 225x5 (paused) 275x5
work sets - 325x5 350x5 370x5
beltless - 315x5

paused squatz
135x5 185x5 225x5,5 155x15

hanging leg raises
x1 (quad cramped hahah)

DB swings
50x15 60x12 70x10
super setwith

side bends
60x12,12 70x8

notes
Deads were not very good today.. couldn't find the right position. on 350 my shoulders were too far in front of the bar. on 370 i didn't squat down to the bar to get my quads going. pause squats were great 155 gave my quads a deadly pump. swings were nice, need to do those more often, help not only with building up the PC but also conditioning too. weighed 207 this morning.
 
Cycle 13 week 1 day D

warm-ups
lat warm up
broomstick work
banded shoulder mobility

OHP
warm-ups - barx10 95x5 115x5
worksets - 130x5 140x5 150x7 135x8

CG paused incline press
135x8,10,10,12,8

superset with
alternating HS iso pull down
1.5 ppsx12 2ppsx12,12,12 2.5pps x8

3 rounds of
striaght arm cable row - 130x12
side raises - 20x12
rear delt raises - 20x12

barbell curls
barx37 (rest pause)

notes
pretty good workout today. 150x7 was pretty easy really, probably a rep or two in the tank there. back/chest was still pretty sore today. CG incline hit everything pretty hard. I'm not a big fan of machines but the HS pull down feels dam good in the lats, alternating stretches em out pretty good too. a lot of good volume today, pretty happy.
 
I never used to be a fan of machines I would read that they weren't good and just for bb but now I grown to understand they have there place in a workout it's a tool and u should use every tool in your bag to get stronger

Nice pressing btw
 
Cycle 13 week 2 day A

Warm-ups
General stretching
Hip mobility

Squats
Warm-ups - 135x5 185x3 225x3
Work sets - 290x3 310x3 330x3 (PR?) 295x5

Invalid Link Removed (290-330)

Pause deads
135x5 185x5
Add deficit (45 plate)
205x5,5 225x5,5

Some barbell lunges, drop snatches, clean/jerks

Leg press
3 pps x8x10

Notes
Pretty good workout today. I think that was a PR with 330 I'd have to look back though. My depth at 290 was horrible, made sure I got deeper on the subsequent sets. Focused on form for pause deads, hit em with a deficit for more quad involvement. Leg press sets were with 30-45 sec rest.
 
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